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The above ab workout is an outline of what i usually do. I will not make a diary of ab workouts after this one.

Diet
Been good so far. Nothing missed, chicken is cooked and ready to be munched.

Water could be higher, speaking of which...~grabs a pint of water~

All vits and supps are taken so far.

Rest
I am completely fuked now after that session. Last nights sleep was about 7 hours which needs sorted out. Will try to get to bed at a reasonable hour tonight. If you are talking to me in the chat and it's late, tell me to get to bed! haha...

Goals
Goals will begin as of next week once i have settled back into my trainning.

Last edited by The_Chicken_Daddy; 04-02-2001 at 10:03 AM.

"Geordie/'d3c:di/n. & adj. Brit colloq. n.1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

Tuesday 3rd April

One - arm DB rows - 10 reps either side with 38kg DB
- 8 reps either side with 40kg DB

Low - pulley cable row - 70kg for 6 reps

Biceps:
Standing BB curl - 35kg for 12 reps
- 40kg for 5-6

Standing Alt DB curl - 8 reps either side with 18kg DB

Forearms:
Forearm trainning is dependant upon fatigue levels after back and biceps trainning - sometimes will fry them, sometimes won't. I will not keep a record of forearm trainning, but if you want to see my general workout, see previous posts.

Diet

Food is ok so far.

Water is terrible.

Supps are almost all taken.

Water has improved slightly but is still not sufficient.
All supps are sorted

Rest

Was up till 2am talking to Anthony, getting help to fix my PC. I ended up sleeping in so overall got about 8 hours. Still tired though. Get to bed earlier.

Last edited by The_Chicken_Daddy; 04-03-2001 at 01:41 PM.

"Geordie/'d3c:di/n. & adj. Brit colloq. n.1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

Leg extensions - 12 reps with 35kg
- 10 reps with 50kg
- 10 reps with 60kg
(could go alot heavier on these but i don't like the feelng in my knees so i use them for a warm up and a 'pre - exhaust' if you will for quads)

Did some Smith squats today instead of Leg press (some fools were taking ages on it) so i won't record the sets.

Today was my first day with the 'real' meal plan shown in previous post. I slept in by 2 hours so the frist few meals were a bit late and a bit more crammed than i'd have originally planned, but they are sorted now.

Supps are all sorted.

Water has been ok today suprisingly.

Rest

As i stated earlier, i slept in so i got about 9 hours kip which was nice. Nicely rested for leg day .

"Geordie/'d3c:di/n. & adj. Brit colloq. n.1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

I woke up this morning and my arms felt small. They looked small too. Smaller than usual anyway. I was not best pleased Anyhoo, they sorted themselves out. I put it down to work and the fact that my biceps were still slightly hurting from Tuesdays workout. Once i get back used to working and trainning, i will be ok.

Everything came about pretty darn OK today.
I feel good at present.
Got work in the morning and evening tomorrow which i don't like too much but never the less......

No rest for the sexy eh?........

Last edited by The_Chicken_Daddy; 04-07-2001 at 05:58 PM.

"Geordie/'d3c:di/n. & adj. Brit colloq. n.1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

My shoulder was sore this morning and throughout the day, but the pain vanished once i was in to my trainning. I think it is coming back now though. No more trainning till Tuesday - due to work and the gym being closed on friday and monday.

Haha, you may notice that i achieved the goals i set for my first few exercises, but after that they go down hill due to fatigue haha...Anyhoo.....

Trainning

Back:
Deads - 8 reps with 120kg
- 5-6 reps with 130kg technically i would have done 6 reps on this one, but my right hand grip gave out too much and my form was suffering so i opted not to complete the rep.

DB curl - 4 reps with 18kg DB <------wanted 10! ~shakes head~ 'tut tut' was fuked at this point so there you go (my excuse)

Diet

Has been good. My Nlarge didn't come when it should and the guy phoned up saying that they don't do banana flavour which i'm really not pleased about. It will get here by Thursday they say. I don't mind though cause i ain't trainning again till tuesday, which gives my shoulder some much needed rest i suppose...

I took a water bottle to college for the first time ever today so water has been really good thus far.

All supps are on time although i forgot to take my glut last night.

Rest

Got to bed by 12 last night so got a about 71/2 - 8 hours kip which was nice.

Goals

No trainning goals due to no trainning, so my only goals will be to get alot of rest and keep the good diet up - which won't be a problem

"Geordie/'d3c:di/n. & adj. Brit colloq. n.1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

Ok, i did not record any other reps or weights because i supersetted my other exercises:

DB Incline press Vs Pull - ups

Machine flyes Vs Cable rows

BB curls Vs Seated skulls

Rope pressdowns Vs Cable curls

~felt sick~

I thought i was gonna vomit.

All this took 45 minutes. I got such a pump it was ridiculous. I seriously thought i was gonna say hello to my breakfast again. I'm still feeling rather ill as i write this. I'm so tired now it's amazing.

Diet

Has been OK so far but i've only had 2 meals. Lets hope my 'illness' doesn't screw my diet up eh...

Water has been and continues to be good. Ace.

Supps May be put off. I haven't decided yet.

Rest

Got about 9 hours kip last night. I'm so tired right now, you wouldn't believe it.

Seen as how my trainign has been screwed up a bit the past few weeks, i will not make any goals until next week when the progression recommences...

"Geordie/'d3c:di/n. & adj. Brit colloq. n.1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

Back:
Deads - 120kg for 8 reps
- 140kg for 3 reps <------ I was supposed to be doing 130kg but didn't actually realise that i was doing 140! I thought it was a bit heavy...(see below for new training strategy)

Went and played snooker for a bit yesterday so meals 5 and 6 were very spaced out.

Also had a pint. Ace.

Water was good on the whole.

Rest

Got about 10 hours last night which was very shagadelic .

General notes

Ok, my new training strategy:

I usually build up to my heaviest weight on some exercises. I used to do it on benching, but now i just do my heaviest set twice. My benching is improving too so i'm gonna apply this to my deadlifting too.
Instead of doing a set of 120 then a set of 130, i'm gonna do two sets of 130 (or whatever my heaviest weight is). I think i will progress better using this method.
This new strategy will also be applied to other exercises. I will tell which ones as i decide. I think my legs are progressing enough without this method.
I'm also considering doing pull ups before deads because my progression on them is definatly suffering. For example, i was supposed to get 12 reps/10 reps then 8 reps. ~was no where near~
We'll see how it goes...

Last edited by The_Chicken_Daddy; 04-24-2001 at 08:52 AM.

"Geordie/'d3c:di/n. & adj. Brit colloq. n.1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

On tuesday night i supplemented with 2 pints of guiness and 2 glasses of red wine because it was my dad's birthday. I haven't beed drunk in a long while and what a refreshing experience it was...I'm such a light weight....

I went to my mates gig last night so meal 6 was a protein bar - a melted, squishy one at that....

as for today, all supps have been on time, food is good and since i plan on spending the whole day in, it will stay good.

Water was good up to a point yesterday but since i was out of the house for 4 hours it became quite terrible.

Rest

I went to bed at a decent hour last night suprisingly and i would say i may have even been in bed for about 11 hours which is rather kick ass.

My loeg session is becoming a very productive one for me. I seem to be doing more than my prospected goals each session which is just ace. I may get very drained from them but at least i know i'm making a difference.

"Geordie/'d3c:di/n. & adj. Brit colloq. n.1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

Very productive session - achieved all goals and even surpassed the goal set of getting 10 reps on the rear lats. ace.

Diet

Yesterday i had a couple more pints: one pint of 'Murphy's' and one pint of 'John Smith's'. I'm a hardened drinker now...Oh yes...Actually, that is my last drink of alcohol for a while now.tuttut no more beer for Ole' Papa. It was just called for after i did nearly 6 hours of revision in total yesterday. ace.

Todays meals will be more spaced out than ever before due to my sudden early awakening this morning. It shouldn't be a problem though.

All supps are sorted and cause of work tonight, water will be excellent all day.

Rest

I got to bed at about 12:15am last night and some how was up at 7am. Now, I'm no genius (bah who am i kidding, of course i am) but them maths ain't good. 6 Hours sleep is quite appauling and i'm tired after training now. I think i'll just whip a nice big pot O' coffee on the boil and hope for the best. The fact that I'll be getting tired from revision today is bad enough but I'm also working tonight which is arse. I'm gonna be very tired by the end of this day...

At least i know i'll get about 10 hours kip in tonight though.

"Geordie/'d3c:di/n. & adj. Brit colloq. n.1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]